Some of us are stead strong in our healthy eating through the cold and snowy winters in New England. We get excited for all the spring races and events and there are lots. The Spring is full of all the athletes showing off their winter training and kicking the rest of our buts at races. Others of us are still wiping away the crumbs from our cookies and cakes, and trying to cover our eyes when we step on the scale or try to pull on those cute little capri's that are a little tight. Seriously, I'm not pleased with those little seamstress gnomes that like to hang out in the back of my closet and make my clothes a size smaller each year.
Either way the spring is the season for growth and change, and are bodies thrive when we feed it the kind of food it needs. It is the time of year to let go of all those heavy, thick foods that provided us comfort and fuel in the winter and move to our lighter and nutritious spring diet.
Finding food that fuel our bodies and provide for optimal health is important especially when we are pushing our bodies to do more. Let's be honest, pushing the buttons on the clicker doesn't burn as much, or require as much fuel, so empty calories and junk may sustain you in the winter just fine. But when you start moving, if you don't eat you won't go. If you are starting to walk, bike or run this time of year you may notice a sluggishness that is reminiscent of Sundays on the couch in January.
That means it's time to reexamine what you are putting into your body. Going back to the healthy guidelines plate and start making some changes. So we all know eat more fruits and veggies, avoid sweets and over processed foods. But how do we make this interesting and not eat the same salad every day for lunch until October?
1> Eat Local. Your body does well when you eat food that are native to your area and in season. This often means you can purchase them at the Farmer's Markets, Farm Stands or on sale at your local natural grocery store. Not only are you helping your body, your helping grow your local economy.
2> Join a CSA (Community Supported Agriculture). There are many CSAs around that offer fresh (and local) produce grown at the farm or a partnering farm and you get a box or a few bags each week. One thing that some people don't like is you don't get to choose what you get. Some places you can pick between Collards and Kale or Beets and Onions, but usually you just get what mother nature has produced in abundance. This forces you to be creative or risk wasting your produce.
3> Plant a garden. If you have the space and desire give it a try. Even if you desperately lack space you can do a container garden, grow herbs on your window sills or get an Aero Garden. Growing your own produce or herbs makes everything taste better. I can't tell you how many times we have just decided to have Tomato sandwiches in the summer (with homemade hummus and homemade GF bread)
4> Finally, choose wisely, stay clear of white foods (except Cauliflower, that's a good one). Sugar and flour both have little to know nutritional value yet they top our diet all winter long. Let go of it. Fill your plate with fresh vegetables, the greener the better, fruit and whole grains like quinoa.
Worried about protein being vegetarian or vegan? Don't there is no need. Greens have a ridiculous amount of protein, as do nuts, quinoa, and legumes. Don't obsess over the Protein you will get enough. Focus on the color on your plate and your tummy, your brain and your waist line will thank you. Not to mention your legs and arms that do most of the work.
And don't forget to check back often for new recipes, especially as my garden starts to produce. I get all sorts of crazy when that happens. :)
Carry on, eat well and Namaste.
Tuesday, May 7, 2013
Monday, May 6, 2013
Kid Friendly Dessert: Avocado Chocolate Mini Torte
So what kid doesn't love dessert? But the thing I like most about this is the natural ingredients and the ease at which it's made so the kids can help. But I have a feeling, the adults in your life will be pushing the kids out of the way to get to more.
Direction:
For the Crust
Process nuts in a food processor until chunky, add additional ingredients and process until combined.
Line 24 cupcake tins with foil lined baking cups. Using a 1 tbsp scoop, scoop mixture into pan and press with the back of a spoon until level and packed down. Place in freezer while making Mousse.
For the Mousse:
Process Avocados in avoid processor until smooth. Meanwhile heat the almost milk to a boil, then add the chocolate bar, mix with a small whisk until chocolate is creamy.
Once avocado is smooth begin adding the remaining mousse ingredients until rich, fudgey and smooth.
Using a 2 TBSP scoop, scoop the mousse into the already frozen crusts. Smooth with the backside of a spoon and freeze 1 hr.
Options for serving: leave in freezer and remove 20-30 mins before serving. For a more pudding like consistency (thick pudding) move to fridge and serve from there.
Top with berries, whipped almond or coconut cream or just eat standing in front of the fridge when no one is looking..... You know you want to!
Enjoy and Namaste!
Pam
The Vegan, Gluten Free Avocado Chocolate Mini Tortes are sure to satisfy your chocolate cravings and lets face it making Mini tortes allows you to sample after made, and your guests or family will have no idea. This is a no bake dessert as well, does it get any better than that?
Ingredients:
No Bake Crust:
2 cups nuts (I used Almonds; Pecan, Walnuts, or Cashews would work too)
1/4 C cocoa Powder
2 Tbsp Vegan Shortening (or Coconut Oil)
1/4 Cup Maple Syrup
1 tsp Pure Vanilla Extract
1/2 tsp Salt
Avocado Mousse:
2-3 Avocados (about 2 cups)
1/3 Cup Almond Milk
3/4 Cup Maple Syrup
1 TBSP Arrowroot Powder
1/4 Tsp Salt
2 tsp-1 TBSP Pure Vanilla Extract
3/4 Cup Cocoa Powder
3 squares of a 3.5oz Lindt Dark Chocolate Bar
Direction:
For the Crust
Process nuts in a food processor until chunky, add additional ingredients and process until combined.
Line 24 cupcake tins with foil lined baking cups. Using a 1 tbsp scoop, scoop mixture into pan and press with the back of a spoon until level and packed down. Place in freezer while making Mousse.
Process Avocados in avoid processor until smooth. Meanwhile heat the almost milk to a boil, then add the chocolate bar, mix with a small whisk until chocolate is creamy.
Using a 2 TBSP scoop, scoop the mousse into the already frozen crusts. Smooth with the backside of a spoon and freeze 1 hr.
Options for serving: leave in freezer and remove 20-30 mins before serving. For a more pudding like consistency (thick pudding) move to fridge and serve from there.
Top with berries, whipped almond or coconut cream or just eat standing in front of the fridge when no one is looking..... You know you want to!
Enjoy and Namaste!
Pam
Tempeh and Greens oh my
So not Marley's favorite as it is a little spicy, but certainly one of the grown up favorites in the house hold.
This recipe was adapted from my lovely Yoga Teacher and friend Ame Wren's Wok Fried greens with Chickpeas, Ginger and Turmeric. Another favorite.
Ingredients:
2 bunches of greens (Collards, Kale, Spinach, Chard etc), de-veined, washed and chopped
1 red onion, diced
1 chunk of ginger sliced or grated (to taste I like A LOT)
1 clove of garlic, minced
1 package of Tempeh, diced*
Toasted Sesame Oil
Red pepper flakes (to taste)
Turmeric (to taste)
Bragg's Liquid Aminos (soy sauce replacement)
Black Pepper ( to taste)
Sesame seeds
In a wok or large skillet, heat oil over medium high heat. Once hot add onion, garlic and ginger until softened. 3-5 mind. Add Tempeh to brown along with Turmeric and Red Pepper Flakes. About 5 mins.
Once Browned add greens and a few squirts of Bragg's. Go gentle at first with the Bragg's as it adds a bit of saltiness.
Cover to steam. When cooking a tougher green like Collards, I also add a 1/2 cup of water during the steaming, but I don't use much Bragg's.
Top with Sesame Seeds and black pepper then Serve.
Play with the heat level and find what works for you.
*If looking to make this gluten free, read the Tempeh label, there are many kinds and some are NOT gluten free.
This meal is mad good and great for a night when you have a lot to get done after dinner. Packs so many nutrients you will feel like the Energizer Bunny.
Enjoy and Namaste!
Pam
This recipe was adapted from my lovely Yoga Teacher and friend Ame Wren's Wok Fried greens with Chickpeas, Ginger and Turmeric. Another favorite.
Ingredients:
2 bunches of greens (Collards, Kale, Spinach, Chard etc), de-veined, washed and chopped
1 red onion, diced
1 chunk of ginger sliced or grated (to taste I like A LOT)
1 clove of garlic, minced
1 package of Tempeh, diced*
Toasted Sesame Oil
Red pepper flakes (to taste)
Turmeric (to taste)
Bragg's Liquid Aminos (soy sauce replacement)
Black Pepper ( to taste)
Sesame seeds
In a wok or large skillet, heat oil over medium high heat. Once hot add onion, garlic and ginger until softened. 3-5 mind. Add Tempeh to brown along with Turmeric and Red Pepper Flakes. About 5 mins.
Once Browned add greens and a few squirts of Bragg's. Go gentle at first with the Bragg's as it adds a bit of saltiness.
Cover to steam. When cooking a tougher green like Collards, I also add a 1/2 cup of water during the steaming, but I don't use much Bragg's.
Top with Sesame Seeds and black pepper then Serve.
Play with the heat level and find what works for you.
*If looking to make this gluten free, read the Tempeh label, there are many kinds and some are NOT gluten free.
This meal is mad good and great for a night when you have a lot to get done after dinner. Packs so many nutrients you will feel like the Energizer Bunny.
Enjoy and Namaste!
Pam
Friday, May 3, 2013
Kid Friendly Recipes: Tomato Sauce with hidden nutrients
This Sauce happened by mistake. I was desperately in need of food shopping last Friday night and Marley really wanted pasta and red sauce for dinner and I went to the Pantry and my supply of lazy man organic sauce was gone.
Oh Crap, now what? I am really good at improvising in the kitchen so that's what I did. I had a large can of Organic Diced Tomatoes, low sodium, along with Vidalia Onions and Red and Orange Peppers. And this sauce was born.
Ingredients:
1 Sweet Onion
1-2 sweet peppers (any color)
1 28 oz can of diced tomatoes (preferably organic)
2-3 Cloves of Garlic
1 tsp dried Basil
1 tsp dried Oregano
1/2 Cup of greens (spinach is well masked by this, can also try zucchini, summer squash or whatever comes out of your garden)
Salt and Pepper to taste
In a large skillet, soften Onions and garlic, until translucent, then add Peppers, allow vegetables to soften, and add Diced tomatoes, Basil and Oregano and other veggies if using. Let simmer 5-8 Minutes until flavors mingle, add salt and pepper and simmer another 2 minutes.
For adults or older kids you can serve this straight over pasta, or as a Pizza sauce, for smaller kids, pulse is a food processor or blender until smooth (or desired consistency), then top pizza, pasta or whatever else your mind can think of. This would also go great with my roasted Italian Veggies Recipe.
This Sauce was so yummy, now she wants Pasta with "Your sauce mom".
Up next Desserts and some Veggie side dishes, then maybe her favorite smoothie!
Namaste,
Pam
Oh Crap, now what? I am really good at improvising in the kitchen so that's what I did. I had a large can of Organic Diced Tomatoes, low sodium, along with Vidalia Onions and Red and Orange Peppers. And this sauce was born.
Ingredients:
1 Sweet Onion
1-2 sweet peppers (any color)
1 28 oz can of diced tomatoes (preferably organic)
2-3 Cloves of Garlic
1 tsp dried Basil
1 tsp dried Oregano
1/2 Cup of greens (spinach is well masked by this, can also try zucchini, summer squash or whatever comes out of your garden)
Salt and Pepper to taste
In a large skillet, soften Onions and garlic, until translucent, then add Peppers, allow vegetables to soften, and add Diced tomatoes, Basil and Oregano and other veggies if using. Let simmer 5-8 Minutes until flavors mingle, add salt and pepper and simmer another 2 minutes.
For adults or older kids you can serve this straight over pasta, or as a Pizza sauce, for smaller kids, pulse is a food processor or blender until smooth (or desired consistency), then top pizza, pasta or whatever else your mind can think of. This would also go great with my roasted Italian Veggies Recipe.
This Sauce was so yummy, now she wants Pasta with "Your sauce mom".
Up next Desserts and some Veggie side dishes, then maybe her favorite smoothie!
Namaste,
Pam
Kid Friendly Recipes: Avocado Pasta
Marley's Favorite Pasta Dish is not my recipe, it comes from Angela Liddon's blog Oh She Glows. I have to say I have not found one recipe on there I don't like.
Read more: http://ohsheglows.com/2011/01/31/15-minute-creamy-avocado-pasta/#ixzz2SGhhhdMo
15 Minute Creamy Avocado Pasta
Creamy, thick, and rich with lots of garlic flavor and a hint of lemon. This is my newest favorite pasta dish. The avocado works wonderfully in this recipe to create a sauce so creamy and thick, you will think there is cream hiding in there.
Inspired by Oh She Glows
Yield: Serves 2
Ingredients:
- 1 medium sized ripe Avocado, pitted
- 1/2 lemon, juiced + lemon zest to garnish
- 3-5 cloves roasted garlic , to taste (roast in oven, drizzled with Olive Oil, until soft, 300 degrees for 8-10 mins)
- 1/2 tsp kosher salt, or to taste
- ~1/4 cup Fresh Basil
- 2 tbsp extra virgin olive oil
- 2 servings/6 oz of your choice of pasta (I use Gluten Free Brown Rice Pasta)
- Freshly ground black pepper, to taste
Directions:
1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.
2. Meanwhile, make the sauce by placing the roasted garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy.
3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.
Please note: This dish does not reheat well due to the avocado in the sauce. Please serve immediately.
Read more: http://ohsheglows.com/2011/01/31/15-minute-creamy-avocado-pasta/#ixzz2SGhhhdMo
Namaste and eat on,
Pam
Kid Friendly Recipes: Hummus
All of Marley's Favorites, then again she is kinda wei(r)d.
Marley's Favorite Hummus:
Chick Peas:
1 Lb of Dried Chickpeas sorted and rinsed
7 Cups of Water
1/4 tsp of Baking Soda
1/2 tsp Salt
Cook in a 2 1/2 quart slow cooker on Low to 8-10 hours or High for 4 hours. (Until they are ready to eat, soft but not mushy.) If you only have a large family sized Crock Pot or Slow cooker that works as well.
For the Hummus,
1 lb cooked Chickpeas (from recipe above)
2-3 Cloves Garlic
1/3 cup of Tahini, stirred well (Natural Peanut butter works as well)
Juice of 1-2 Lemons (about 1/4-1/3 of a cup)
1/4 cup of water from Chickpeas or tap water
1 1/2 tsp of Sea Salt
upto 1/4 Cup of Olive Oil
2-5 dashes of Hot Sauce
In a food processor, process the garlic and Tahini until smooth, add chickpeas and water slowly and process until smooth and chickpeas are gone (or your food Processor is full, it requires a big one). Add in Lemon juice, salt, Hot Sauce and Olive Oil until you reach desired consistency.
*Note, the Hummus tends to tighten up in the fridge so don't make it too try or it will loose it's dip-ability and really isn't that where all the fun it??
Also the Garlic and Hot Sauce are kid friendly, feel free to go wild, but remember raw garlic can have quite a bite!!
Her favorite way to eat it is out of the food processor with Carrots of Crackers, so have the dippers ready, the whole family will love it.
Namaste,
Pam
Marley's Favorite Hummus:
Chick Peas:
1 Lb of Dried Chickpeas sorted and rinsed
7 Cups of Water
1/4 tsp of Baking Soda
1/2 tsp Salt
Cook in a 2 1/2 quart slow cooker on Low to 8-10 hours or High for 4 hours. (Until they are ready to eat, soft but not mushy.) If you only have a large family sized Crock Pot or Slow cooker that works as well.
For the Hummus,
1 lb cooked Chickpeas (from recipe above)
2-3 Cloves Garlic
1/3 cup of Tahini, stirred well (Natural Peanut butter works as well)
Juice of 1-2 Lemons (about 1/4-1/3 of a cup)
1/4 cup of water from Chickpeas or tap water
1 1/2 tsp of Sea Salt
upto 1/4 Cup of Olive Oil
2-5 dashes of Hot Sauce
In a food processor, process the garlic and Tahini until smooth, add chickpeas and water slowly and process until smooth and chickpeas are gone (or your food Processor is full, it requires a big one). Add in Lemon juice, salt, Hot Sauce and Olive Oil until you reach desired consistency.
*Note, the Hummus tends to tighten up in the fridge so don't make it too try or it will loose it's dip-ability and really isn't that where all the fun it??
Also the Garlic and Hot Sauce are kid friendly, feel free to go wild, but remember raw garlic can have quite a bite!!
Her favorite way to eat it is out of the food processor with Carrots of Crackers, so have the dippers ready, the whole family will love it.
Namaste,
Pam
Getting kids to eat healthy too
People always say to me, so your daughter is Vegan and Gluten Free too and I feel guilty saying, well she eats yogurt. But, although I understand the process and he nasty stuff hat happens in the dairy industry, I haven't found it in me to deny my daughter her favorite food, plain Greek Yogurt, that along with eggs in spring and summer from a friend with chickens, she is without Animal Products. We are works on the gluten.
But what if I eat animal products? (Knock it off!!! Oh ok, you decide) To be totally honest I would rather feed my daughter organic animal products then some of the "Vegan" crap out there. Oreos, Pepsi, Fritos, potato chips, all Vegan but combines they don't have enough nutritional value to keep my health finger healthy. So keep in mind, Vegan, Gluten Free, Whole Grains, none of this automatically means healthy.
So why then do we allow our kids to eat fruit snacks, sugar laden cereals, sugar laden granola bars and Chips? Maybe you are saying, 'I don't feed my child that junk,'but are you compromising your standards on food because its not worth the fight, or just easier. Well then for real this time, CUT IT OUT!
I recently had a major issue with Marley's preschool/daycare. (Rainbowland in Bedford, NH, in case you were considering this place). I had known since she started there in the Fall of 2011 (at age 2 1/2) that they would often feed them things like Cookie Crisp and cheese balls for snacks. I had mentioned on several occasions that I was not happy about the snacks , as she had never been exposed to his type of food before. After many conversations I finally have up (my first mistake). I turned a blind eye until I began to notice behavioral issues with my once angelic 3 1/2 year old.
So I went to the daycare Director and owner about changing what they were feeding the children and was met with denial and a negative attitude towards me. I finally told the school I would provide her snack. In NH, licensed child care centers need to do what the Families want with food. Instead they attempted to feed my child behind my back and told my now 4 year old that she could not have her avocado, she had to have what her friends were having. After many e-mails and some extremely negative words (from them, not me), I had to get a doctors note to provide my daughter with her own healthy snacks.
So after all this (and it is not over), I have recommitted to providing Marley wholesome, healthy snacks and I will fight the school all the way on this. What I learned from this is you can reverse the bad eating habits. Marley went from crying over wanting Goldfish for breakfast to eating gluten free oatmeal, or fruit and coconut water smoothies. Our treats are now, coconut water, homemade granola bars, or avocado chocolate pudding.
I will post a few healthy recipes that kids (at least my 4 year old) loves.
Good luck with the schools and outside influences, and just remember the battle is worth it!!!
Namaste,
Pam
But what if I eat animal products? (Knock it off!!! Oh ok, you decide) To be totally honest I would rather feed my daughter organic animal products then some of the "Vegan" crap out there. Oreos, Pepsi, Fritos, potato chips, all Vegan but combines they don't have enough nutritional value to keep my health finger healthy. So keep in mind, Vegan, Gluten Free, Whole Grains, none of this automatically means healthy.
So why then do we allow our kids to eat fruit snacks, sugar laden cereals, sugar laden granola bars and Chips? Maybe you are saying, 'I don't feed my child that junk,'but are you compromising your standards on food because its not worth the fight, or just easier. Well then for real this time, CUT IT OUT!
I recently had a major issue with Marley's preschool/daycare. (Rainbowland in Bedford, NH, in case you were considering this place). I had known since she started there in the Fall of 2011 (at age 2 1/2) that they would often feed them things like Cookie Crisp and cheese balls for snacks. I had mentioned on several occasions that I was not happy about the snacks , as she had never been exposed to his type of food before. After many conversations I finally have up (my first mistake). I turned a blind eye until I began to notice behavioral issues with my once angelic 3 1/2 year old.
So I went to the daycare Director and owner about changing what they were feeding the children and was met with denial and a negative attitude towards me. I finally told the school I would provide her snack. In NH, licensed child care centers need to do what the Families want with food. Instead they attempted to feed my child behind my back and told my now 4 year old that she could not have her avocado, she had to have what her friends were having. After many e-mails and some extremely negative words (from them, not me), I had to get a doctors note to provide my daughter with her own healthy snacks.
So after all this (and it is not over), I have recommitted to providing Marley wholesome, healthy snacks and I will fight the school all the way on this. What I learned from this is you can reverse the bad eating habits. Marley went from crying over wanting Goldfish for breakfast to eating gluten free oatmeal, or fruit and coconut water smoothies. Our treats are now, coconut water, homemade granola bars, or avocado chocolate pudding.
I will post a few healthy recipes that kids (at least my 4 year old) loves.
Good luck with the schools and outside influences, and just remember the battle is worth it!!!
Namaste,
Pam
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